Push-ups are often considered the ideal exercise for building both upper body and core strength. When done properly, push-ups are a compound exercise that engages muscles in the arms, shoulders, chest, back, hips, core, and legs. Unfortunately, many people find push-ups intimidating, especially given the amount of upper body strength used to complete the movement. Thankfully there are several different push-up variations you can try, depending on your current fitness level. Work through these push-up progressions as you gain more strength, stability, and confidence.
1. Wall Push Up
Stand with both hands against the wall at shoulder height, shoulder-width apart. Step back with both feet to increase the angle of your body. Keep your head, hips, and legs in alignment. Engage your core and bend your arms to lower your upper body towards the wall. Straighten your arms to complete the push-up movement. Repeat the movement.
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Start off with 1 set of 10 repetitions.
2. Wall Push Off Push Up
Stand with both hands against the wall at shoulder height, shoulder-width apart. Step back with both feet to increase the angle of your body. Keep your head, hips, and legs in alignment. Engage your core and bend your arms to lower your upper body towards the wall. Push off the wall with both arms so that your hands leave the wall briefly. Land with your weight evenly placed across both hands and repeat the movement.
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Start off with 1 set of 10 repetitions.
3. Inverted Push-Up
Place both hands on top of a bench, table, or other stable elevated surfaces, shoulder-width apart. Step back with both legs until your head, shoulders, hips, and legs are in alignment. Engage your core and bend your arms to lower your upper body towards the bench. Straighten your arms to complete the push-up movement. Repeat the movement.
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Start off with 1 set of 10 repetitions.
4. Push Up from Knees
Begin in a 4-point position on the floor with your hands directly under your shoulders and your knees directly under your hips. Walk forward with both hands to move your head, shoulders, and hips into alignment. Engage your core and bend your arms to lower your upper body towards the floor. Straighten your arms to complete the push-up movement. Repeat the movement.
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Start off with 1 set of 10 repetitions.
5. Standard Push Up
Begin in a 4-point position on the floor with your hands directly under your shoulders and your knees directly under your hips. Walk forward with both hands and step back with your feet to move into a straight-arm plank position. Keep your head, shoulders, hips, and legs in alignment. Engage your core and bend your arms to lower your body towards the floor. Straighten your arms to complete the push-up movement. Repeat the movement.
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Start off with 1 set of 10 repetitions.
6. Reverse Inverted Push-Up
Place both feet on top of a bench, table, or other stable elevated surfaces, shoulder-width apart. Step forward with both hands until your head, shoulders, hips, and legs are in alignment. Engage your core and bend your arms to lower your upper body towards the floor. Straighten your arms to complete the push-up movement. Repeat the movement.
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Start off with 1 set of 10 repetitions.
It is far better to perform fewer push-ups using perfect form than to complete more repetitions with poor body alignment, so focus on your body positioning throughout the entire movement. Keep your spine and neck neutral and engage your core, pulling your belly button into your spine. Also remember to breathe throughout the exercise, inhaling in the downward movement and exhaling in the upward pushing movement. Most of all, do not be intimidated by this impactful exercise. Start off with a variation that best matches your current fitness level, and progress as you are able.
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